Crow Pose

How to

1. Begin in a squat position with your feet hip-width apart, and place your hands on the floor shoulder-width apart, spreading your fingers wide for stability.
2. Bend your elbows slightly, and lift your hips, bringing your knees to the backs of your upper arms near the armpits.
3. Engage your core muscles to support your spine and shift your weight forward onto your hands, coming onto the balls of your feet.
4. Focus your gaze slightly forward on the floor to help maintain balance (drishti).
5. Gradually lift one foot off the ground, followed by the other, bringing your feet together behind you, balancing your weight solely on your hands.
6. Breathe steadily and deeply, maintaining engagement in the core and keeping your arms strong.
7. To exit, gently lower your feet back to the ground, returning to a squat position.

Benefits

• Strengthens the arms, wrists, and shoulders by supporting body weight.
• Enhances balance and coordination through focused weight distribution.
• Engages and strengthens the core muscles, aiding in overall stability.
• Improves concentration and focus, promoting mindfulness through drishti and breath awareness.
• Boosts confidence and reduces stress by conquering a challenging pose.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher